Disorder impact Disorder Helpful / Neutral / Risk Rationale POTS Helpful Warm, salty broth supports blood volume and is easier than forcing fluids. Lupus Neutral-to-supportive Gentle on joints and digestion; warmth helped stiffness without adding inflammatory stress. Vestibular migraine Generally safe Soft textures, mild flavors, no common triggers for me on sensitive days. What this is Pillowy gnocchi floating in rich bone broth, with a little broccoli on the side so it stil

This was one of those weird in-between days. Not a full crash, not great either. I could get out of bed, but my joints felt heavy and my head had that dull pressure like a migraine might be loading in the background. Standing too long made my heart race, but sitting still made everything stiff. Disorder Helpful / Neutral / Risk Rationale POTS Neutral-to-helpful Quinoa gives slow carbs and some protein. Add salt or feta if you need more volume support. Lupus Supportive Eggplan

Disorder Helpful / Neutral / Risk Rationale POTS Helpful Protein + a little fat helps stabilize energy without a sugar crash. Add salt if needed. Lupus Neutral-to-supportive Light protein and greens are usually gentle on inflammation on lower-pain days. Vestibular migraine Neutral No obvious triggers for me. Basil pesto is fine unless herbs are a trigger for you. What this is Toasty whole-grain bread, fluffy egg whites, pesto, and a little melted cheese. Crunchy on the outsid

Condition How it fits POTS Supportive. Rice plus salt helps after being horizontal for hours, especially if I season it well or add a salty side. Lupus Supportive. Soft carbs and simple protein are easy on my body when I’m wiped out and sore. Vestibular migraine Supportive. This is one of my safest foods when my head is sensitive and nausea is nearby. I had a killer migraine again today. DHA is always good for kicking head pain so I went with a salmon snack. Simple Salmon Ric

I woke up with a killer migraine today. Seeing as most things made me nauseous, i decided to go with plain sweet potato, greenbeens, and shrimp. Condition How it fits POTS Neutral-to-supportive. After being in bed all day, this helps with energy if I’m intentional about salt or pair it with electrolytes. Lupus Supportive. Simple protein and cooked vegetables feel safe when my body is already exhausted. Vestibular migraine Supportive. This is one of my go-to meals when my head

I didn’t feel dizzy, but my stomach felt touchy in that vague, annoying way where i knew greasy or heavy food would ruin the rest of the day. my energy was low, my brain felt slow, and i wanted something warm. so i went with chickpeas and vegetables. roasted until everything was soft and a little caramelized. Condition How it fits POTS Neutral-to-supportive. The carbs help with energy, but this only works if I salt the chickpeas and grain intentionally or pair it with a salty

i actually felt fine today.no dizziness, no joint pain, no migraine warning signs. which is exactly why i didn’t want to mess it up. i’ve learned the hard way that feeling good doesn’t mean i can skip meals or eat like an idiot and expect my body to stay chill. if i don’t eat real food on the good days, the bad ones show up faster. so i made noodles. nothing heavy, nothing risky. warm, salty, easy to digest. the kind of meal that keeps things steady instead of pushing my luc

Today was one of those days when I felt mostly fine until I tried to do normal things. I walked to class, realized halfway there that my knees were not on board, and spent the rest of the afternoon sitting weirdly because my hips were mad too. Not dizzy, not migraine-y, just sore and tired in a way that makes standing around cooking feel way longer than it should. Disorder Helpful? Rationale POTS Neutral-to-supportive This works for me energy-wise if the fritters and couscous

When I eat this This is a POTS-safe, low-effort, eat-now  meal. I make it when I need food fast but standing for a long time feels bad. It’s filling without being heavy, and it works sitting down. Ingredients — makes 1 large toast (or 2 smaller) 1 thick slice sourdough or country bread ⅓–½ cup whole-milk ricotta ½ small eggplant, sliced into rounds ½ cup cherry tomatoes, halved 1–2 tbsp pesto (store-bought is fine) Olive oil Salt How to make it Roast the vegetables Toss eggpl

Today I was in a lot of pain. My joints were stiff enough that I was moving slower than usual, and I had that heavy, low-grade fatigue where everything feels like more effort than it should. My lupus flare is not quieting down. I decided to try out tofu today! enjoy. Disorder Helpful? Rationale POTS Neutral-to-supportive Rice + protein helps with energy, but this only works for POTS if you salt the tofu and rice intentionally or use a salty sauce. Lupus Supportive Tofu, ric

Today was one of those days where my joints hurt enough that even holding my phone was annoying, and I skipped lab because of that dull liver pain that makes it hard to sit upright for more than a few minutes. I wasn’t dizzy, but I was exhausted in a way that snacks don’t fix. I needed real food. Protein, fat, something filling that wouldn’t make everything worse later. Disorder Helpful? Rationale POTS Neutral-to-supportive This keeps my energy more stable, but only if I salt

Symptom snapshot Low-level joint stiffness and hand swelling signaled a lupus symptom flare-up  this afternoon, but I’m clear of...

Symptom snapshot I’m having dizziness (POTS)  late this afternoon—enough to make me lean on the desk when I stand or go up. I wanted a...

Why I made this today Mid-afternoon joint stiffness, low-grade nausea, and that heavy fatigue .  Omega-3s help my joints more than any...

toasted everything bagel, whipped cream cheese, thin cucumber rounds, cracked pepper, drizzle of olive oil

Quick, salty shrimp tacos—just enough sodium to steady a lingering POTS dizzy spell - skip this recipe if shellfish is a migraine trigger

Steady your dizziness in ten minutes flat with this lime‑bright chickpea ceviche—zero cooking, all relief.

Five‑Minute Ricotta Bruschetta: Low‑Histamine, Anti‑Inflammatory Lunch

Salty, protein‑packed, and ready in ten minutes—this turkey‑bacon egg wrap is my go‑to when POTS dizziness hits at lunch

Crisp, hydrating, and anti‑inflammatory, these rolls are an easy way to calm simmering joint pain without loading up on salt or triggering migraines—just adjust the filling or dip to match your personal thresholds.